CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Squat Thrusts (Aka No push up burpee)
2 Rounds:
10 BB Good Mornings
10 BB Hang Cleans(1st Round)/ 10 BB Hang Snatch(2nd Round)
10 Thrusters
Weightlifting
Minute: 15-30
15 EMOM (2:30 x 6)
Deadlift
8@50%
6@60%
4@70%
2 @80%
2@90%
5@75%
*Lower the weight. Do not drop at the top*
Metcon
Minute: 35-50
Metcon (AMRAP – Reps)
2 Sets:
20s Max Rep Hang Pwr Clean
40s Rest
20s Max Rep Hang Sqt Clean
40s Rest
20s Max Rep Hang Pwr Snatch
40s Rest
20s Max Rep Hang Sqt Snatch
40s Rest
Rest 4 Minutes, Repeat
RX: 115/85
Mobility
Keg Drill
https://youtu.be/sKeiNRX9kYo
Suprapatellar Smash
https://youtu.be/-CwxtEK3T9o